Warm-up

2:00 bike, row, ski

3 Sets:

10 Ring rows
10 Pineapple pickers
10 PVC pass throughs
5 Bottoms up KB press

Strength/Skill

5 Sets:

2 Hang power + Power snatch

WOD

4 Rounds for time:

25 Push-ups
100 Meter single DB OH carry 50/35
25 KBS 53/35

-Switch arms at turnaround during carry

Hybrid Conditioning 5:30

15 Minute AMRAP:

Row 500 meters
100 Meter farmer carry
Run 400 meters

Rest 2 minutes

15 Minute AMRAP:

Ski 500 meters
50′ Sled push
Bike 10 Calories